Durability · 4 h
Extended Race Pace
Steady endurance, short rises
4h00 at your ultra race pace (~70% FTP) with a 3-min rise every 20 minutes, like rolling terrain. Dial in pacing discipline and rehearse your exact race fueling — same products, same timing.
- Duration
- 4 h
- Training stress
- 217 TSS
- Intensity factor
- 0.74
- Work at 250 W FTP
- 2,586 kJ
- Carbs burned, est.
- 100 g/h
Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.
The workout, step by step
- Warm-up10 min ramp 45% → 70% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- Race pace17 min at 70% FTP
- Rise3 min at 92% FTP
- 2 min at 70% FTP
- Cool-down8 min ramp 60% → 40% FTP
Why ride it
The hard work comes after a long Zone 2 pre-load, so you practise producing power on tired legs, the way the second half of a brevet or ultra race feels. These sessions train fatigue resistance: how much of your power survives hours of riding.
At 4 h, treat this as fueling practice too: eat and drink on a schedule from the first hour, using what you plan to carry on the day. MeepMeep prompts you for carbs, fluid and sodium and tracks what you eat against your target.
Read more: Cycling durability: what it is and how to train it.
Use the .zwo file
The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.
- MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
- Zwift: put the file in
Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts. - TrainerDay, intervals.icu and others: import the .zwo into your workout library.
More durability workouts
- Short Fatigued Sweet Spot60 min endurance, then 2 × 10 min Sweet spot1 h 48 min
- Mountain Pass Simulation4 × 20 min Tempo2 h 12 min
- Late Surge Practice1 h 30 endurance, then 4 × 2 min Threshold2 h 12 min
- Race Pace Rehearsal3 + 3 + 3 + 3 + 3 + 3 min Sweet spot2 h 30 min
- Kilojoule Burner3 × 20 min Tempo3 h
- Fatigued Threshold2 h endurance, then 3 × 10 min Threshold3 h 3 min
All durability workouts · Full library · Training plans by event
Ride it with ERG, fueling prompts and stand-up reminders.
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